Thursday, March 7, 2013

Week IV: Buckaroo Barbie Body Challenge with Lacey Arbaugh

I loved this post from Lacey on cardio! I had no clue about watching my heart rate or even how to count it, so thank you for the heads up! I like to go for a run or jump rope, how do you guys get your sweat on??? xo xo Liz

CARDIOOOOOO!!!!

LET’S BURN SOME CALORIES!!

There are many different
ways to burn those extra unwanted calories. It can be indoors, outdoors, or
even in a pool. Some people prefer to use a machine while others prefer
pavement. It doesn’t matter what type you prefer because it all gets us that much
closer to reaching our goal!

Let’s be honest though. I do
not know very many people who actually jump on the treadmill for 30 minutes and
love every second of it. I personally dread my cardio sessions. I would much
rather go down and lift weights for an hour and a half and walk right on by
that entire cardio section like it doesn’t exist. Unfortunately, this isn’t
something that any of us can miss. Our bodies benefit so much from just one
cardio session.

Cardiovascular activity
increases your heart rate for a short period, which aids not only in fat loss
but also in strengthening your heart. The many benefits of cardiovascular
training include lower blood pressure, lower bad cholesterol while elevating
good cholesterol in the body, and lower risk of osteoporosis and many other
diseases, along with increased muscle mass and insulin levels.

It is very easy to over-exercise
or under-exercise the body when it comes to cardio. That’s why it is important
that you know your target heart rate, which will determine which cardio zone
you need to be training in. To determine your target heart rate, you need to
find your resting heart rate. It is best to try and get this number in the
morning right when you wake up. Count how many times your heart beats in a full
minute.

Once you determine your
resting heart rate, you will now want to calculate your maximum heart rate.
This is the fastest your heart can beat in one full minute, and I never
recommend reaching this number. A guideline, which isn’t always suitable for
everyone, is to subtract your age from 220 to get your max heart rate.

There are different types of
zones that you need to aim towards. There is moderate-intensity cardio that is
about 50-70% of your max heart rate. This zone guarantees that you are burning
strictly stubborn unwanted fat. It should be brisk enough that you can still
carry on a light conversation. I recommend this for beginner clients. You want
to make sure you are not burning any of that valued new muscle you’re working
so hard to build.

For vigorous-intensity, or
aerobic, cardio training you want to aim for about 70-85% of your max heart
rate. You can easily get into this zone by running and should still be able to
say a short sentence, catch your breath and say a few more words. In this zone
you will be burning your glycogen and fats about 50-50 and increasing your lung
capacity. This is considered working on your cardiovascular fitness.

High intensity interval
training (HITT) – is in the anaerobic threshold, or performance zone. You work
at about 80-90% of your max heart rate and will be gasping for air. It includes
alternating bouts of light to moderate intensity with bouts of high intensity
for shorter periods of time. This type of training will increase your VO2Max
and is claimed to be a more effect for trying to maintain and build muscle mass.
I do not recommend this type of training for beginners.

For beginners I recommend
slowly aiming towards 30-60 minute session, 4-5 times a week. Start tracking
your heart rate and get acquainted with your numbers and zones. Also remember
to drink lots of water and get comfy shoes J

2 comments:

Running and hiking are the best ways to get in shape and you see results FAST! I went for a run this evening w/ my dogs before I start my shift night calving. It makes me happy to see the dogs so happy!!!